Weekly speed session
Weekly speed session below.
Warm-up (5 to 10 mins light running)
Dynamic drills
4 lots of strides
Then
Speed session – 6 x 1 km off 1 mins 45 secs recovery.
The below chart shows the target time for each km and if you are using heart rate you should be breaking into zone 3 during each effort:
| 5k | 10k | Pace per km |
| 0:30:40 | 1:03:46 | 05:55 |
| 0:29:51 | 1:02:03 | 05:45 |
| 0:29:05 | 1:00:26 | 05:35 |
| 0:28:21 | 0:58:54 | 05:28 |
| 0:27:39 | 0:57:26 | 05:20 |
| 0:27:00 | 0:56:03 | 05:13 |
| 0:26:22 | 0:54:44 | 05:05 |
| 0:25:46 | 0:53:29 | 04:58 |
| 0:25:12 | 0:52:17 | 04:50 |
| 0:24:39 | 0:51:09 | 04:45 |
| 0:24:08 | 0:50:03 | 04:40 |
| 0:23:38 | 0:49:01 | 04:35 |
| 0:23:09 | 0:48:01 | 04:30 |
| 0:22:41 | 0:47:04 | 04:25 |
| 0:22:15 | 0:46:09 | 04:20 |
| 0:21:50 | 0:45:16 | 04:15 |
| 0:21:25 | 0:44:25 | 04:10 |
| 0:21:02 | 0:43:36 | 04:05 |
| 0:20:39 | 0:42:50 | 04:00 |
| 0:20:18 | 0:42:04 | 03:58 |
| 0:19:57 | 0:41:21 | 03:53 |
| 0:19:36 | 0:40:39 | 03:50 |
| 0:19:17 | 0:39:59 | 03:48 |
| 0:18:58 | 0:39:20 | 03:45 |
| 0:18:40 | 0:38:42 | 03:40 |
| 0:18:22 | 0:38:06 | 03:38 |
| 0:18:05 | 0:37:31 | 03:35 |
| 0:17:49 | 0:36:57 | 03:33 |
| 0:17:33 | 0:36:24 | 03:28 |
| 0:17:17 | 0:35:52 | 03:25 |
| 0:17:03 | 0:35:22 | 03:23 |
| 0:16:48 | 0:34:52 | 03:20 |
| 0:16:34 | 0:34:23 | 03:17 |
| 0:16:20 | 0:33:55 | 03:15 |
| 0:16:07 | 0:33:28 | 03:13 |
| 0:15:54 | 0:33:01 | 03:10 |
Finish with 5 to 10 mins running as a warm-down.
Let Matt know if you have any questions.